Referenced in my last post were some benchmark workouts; I have some data that I should post up because it is all currently logged on paper and I'd like it right here to refer back to over the course of the training year.
10x100y: I was able to do these on 1.25-1.27 w/30 seconds rest, and that was pretty comfortable
4-6x200y- I floated anywhere between 2.53 and 3.02-ish (30-40 sec rest) from about May to October, and again this was the speed I could hold and still finish
400y repeats: Generally a 45 second rest and done at low 6's; I never did more than 4x400
I did a 1000yard TT on June 19 in 15min 47sec, which I believe is 1.29/100y
I did a couple of 10mile TTs on a computrainer; this is interesting because there was always a delta between the wattage on the CT vs. the Powertap. In fact, sometimes the PT wouldn't register if I was on the CT.
I also did a few hill climb TT's; one with the PT and the other without; the first two were done in may timeframe, the first the climb up Old La Honda (constant 7% grade) near Palo Alto/Woodside; I believe it's a touch under 4 miles, I did a 250w avg up it. I was a few ticks over 20min.
About 3+ weeks later I did the Mt. Constitution hill climb on Orcas Island at exactly 260watt avg; this was a longer TT, 7.67 miles and 46min
Late summer I rode the Mary's Peak TT in Corvallis, Oregon on the same bike but no power meter, light race wheels, removed the aero bars... Since I have no data, I have to extrapolate differently; at this point I was probably more fit, but I was on a lighter bike. The rate at which I ascended the almost 9 miles was a good deal quicker, but each of the climbs were pretty unique in profile. Old La Honda is constant, Orcas is a stair stepper with some really steep grades and Mary's Peak had elements of the both, with a descent in the middle.
The 10mile TT's were right around 25min; the first was June 19 (also the same day as the swim TT, it was the second workout) and the second was in mid October (can't find the log entry!)
Wattage was 248 and 252-ish respectively
Pretty consistent here, I was able to turn about 72-78sec per 400m and 2.40-2.55 for the 800m repeats.
I wasn't really shooting for any faster, just consistency. Unfortunately I lived in Redmond, WA where using a track consistently all year is actually really difficult.